Exercise guide
Incline Reverse Grip Push Up
- Intermediate
- Compound
- Rep-based
- Chest
- Shoulders
- Upper arms
- Waist
This variation shifts the emphasis to the upper pectorals and triceps while increasing anterior deltoid activation through a supinated grip. The incline angle allows for greater control over the movement, making it an effective compound exercise for chest development and shoulder stability.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Set a barbell in a power rack at approximately waist height.
- Grasp the bar with an underhand (reverse) grip, palms facing up, with hands slightly wider than shoulder-width.
- Step your feet back until your body forms a straight line from head to heels, leaning your weight into the bar.
How to do it
- Inhale and lower your chest toward the bar by bending your elbows, keeping them tucked close to your ribcage.
- Lower until your mid-chest is 1-2 inches from the bar, maintaining a rigid core and neutral spine.
- Exhale and push through the base of your palms to return to the starting position, focusing on a strong contraction in the upper chest.
- Maintain a controlled tempo, taking 2 seconds to lower and 1-2 seconds to push back up.
Form checklist
- Keep elbows tucked toward your sides to protect the shoulders and engage the triceps.
- Maintain a straight line from head to heels; do not let your hips sag or your glutes pike upward.
- Keep your wrists as neutral as possible to avoid strain from the reverse grip.
- Ensure the bar is securely racked before applying weight.
Pro tips
- Focus on 'squeezing' your hands toward each other without actually moving them to maximize inner and upper chest recruitment.
- Think about driving your elbows 'down and in' toward your hips during the ascent to better engage the lower fibers of the pectorals and the triceps.
Make it harder
- Lower the barbell height in the rack to increase the angle and the amount of body weight you are pushing.
- Perform the movement with a 3-second eccentric (lowering) phase and a 2-second pause at the bottom.
Frequently asked
- What muscles does the incline reverse grip push up work?
- The incline reverse grip push up primarily targets the pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.
- What equipment do you need for the incline reverse grip push up?
- The incline reverse grip push up requires no equipment — just your body weight.
- Is the incline reverse grip push up good for beginners?
- The incline reverse grip push up is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.